In Sanskrit ‘kapota’= ‘pigeon’, and this pose is also named after a great yogic master Kapota. Kapotasana is a challenging pose and comes under the category of Advance Level Poses and is also a deep backbend pose. Taking the torso in a deep backbend while settling the knees and the shins on the floor, the neck flexes to the maximum to place the crown of the head on the soles of the feet. In English, Kapotasana, is simply translated as Pigeon Pose. The most challenging aspect of this pose, is not just the flexibility of the entire back, but the flexing of the back in a narrow space from the floor. It is like a deep connection between the upper and the lower body, but in the opposite direction.

Pigeon Pose helps boost energy in the body and hence can be included in flow yoga sequences.

Chakras

Pigeon Pose helps open, activate, and balance the following chakra(s):

Third Eye Chakra (Ajna Chakra)

Throat Chakra (Vishuddha Chakra)

Heart Chakra (Anahata Chakra)

Sacral Chakra (Swadisthana Chakra)

Anatomy

Pigeon Pose benefits the following muscles and hence can be included in yoga sequences
with the corresponding muscle(s) focus:

Lower Back

Middle Back

Core (Abs)

Hamstrings

Chest

Hips

Neck

Psoas

Quadriceps

Pigeon Pose yoga sequences

Pigeon Pose is commonly found in the following types of yoga sequences:

Gentle yoga sequences

Kids yoga sequences

Yoga sequences for relieving lower back pain

Middle back focused sequences

Core yoga sequences

Yoga sequences with focus on hamstrings

Heart opening yoga sequences

Hip opening yoga sequences

Yoga therapy sequences for neck

Yoga sequences for psoas

Yoga sequences for Quadriceps

How to do Pigeon Pose

The below cues and yoga sequences added by yoga teachers show multiple ways to do Pigeon Pose depending on the focus of your yoga
sequence and the ability of your students.

From all fours, bring the right knee to the inner side of the right wrist and lengthen the left leg back behind you. If the right (front) hip doesn't settle comfortably on the ground here, I recommend keeping the leg muscles actively engaged and staying in the posture for around ...

From DFD, Inhale your right leg up to the sky, exhale bring your right knee forward towards your right elbow and bringing it down to the mat, rotate left thigh inward to bring your thigh to the mat, left leg behind in line with the left hip, tops of toes touching the mat, if right hip is not touchin...

bring the right leg and place it in front of you folding the knees and come to sit on the floor while stretching the left leg behind while taking the upper back in a slight back bend.
1. Starting in Staff pose with both legs in front of you.

Pigeon Pose Benefits

Pigeon Pose Benefits:

Understanding the practice of Pigeon pose comes with having an open mind and just not a flexible body. As it is a challenging pose, it is best done after the practice of various other poses which are less challenging, but lead to Kapotasana. To attain the maximum from this practice understanding Kapotasana (Pigeon Pose) benefits is essential, which are mentioned in 10 points below.

Kapotasana improves flexibility of the entire Spine.

Pigeon Pose makes you stronger, as it builds strength with maximum extensions of the limbs.

Crown Chakra is activated with the fresh flow of blood to the head.

Stretches the various muscles like - abdomen, psoas, thigh, groin, ankle, throat and the chest.

Pigeon Pose is a great hip opener.

Activates the various organs in the body, keeping them in good condition.

Diaphragm muscles are stretched improving the breathing.

Kapotasana, when practiced by a yogi for longer duration, helps to attain spiritual benefits and there is a sense of harmony.

Prana flow increases with the expansion of the chest along with the backbend.

Pigeon pose is a great pose for women in general, as it helps to use the pelvic floor muscles in a efficient way, helping with reproduction.

Pigeon Pose Contraindications

Pigeon Pose Contraindications:

As Kapotasana (Pigeon Pose) is an advance level posture, it is best done with the guidance of an expert, and while doing so, keeping in mind some precautions is also important. 10 Kapotasana (Pigeon Pose) contraindications are mentioned below:

Pigeon Pose Steps

Release the left leg after the practice of Ardha Hanumanasana and place the left thigh on the floor in front of you while extending the right way completely behind you.

After complete exhalation, sit on the floor balancing the body on the left side of the hips in Kapotasana or Pigeon Pose. This pose with help to open the hips deeper with the flexing.

Kapotasana should be done keeping in mind the hips more and focusing on taking the hips square and not turned towards onside. The alignment of the hips to the floor and the shoulders plays an important role here making sure one gets the maximum benefit from the pose.

Remain here going deeper with every exhalation, for about 8 deep slow long breaths and slowly take the torso in a backbend.

Push the chest out taking the back and the neck in a slight backbend and push the hips gradually towards the floor.

Pigeon Pose Modifications

We have 1750+ yoga poses with many Pigeon Pose modifications along with 10000+ reference yoga sequences and cues.
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Pigeon Pose Relaxing Follow-up Poses

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foundational yoga sequences built from a library of 1750+ yoga poses
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Pigeon Pose Level Up Follow-up Poses

Please sign-up to view level up follow-up poses for Pigeon Pose. We have 10000+ reference sequences along with
foundational yoga sequences built from a library of 1750+ yoga poses
(with new yoga poses added daily).

Pigeon Pose Titles in English and Sanskrit

Many yoga poses have multiple titles because of differences in their Sanskrit to English title translation
or a specific title becoming popular because of it's common usage amongst yoga teachers and yoga practitioners.
Below are common titles of Pigeon Pose: